Strength Training

3 Weeks to a JACKED Upper Back

stephanie-mcmahon-rear_delt
“Got back?” Stephanie McMahon Levesque does.

 

A few weeks ago I shared 3 of my favorite upper back exercises in episode #6 of Ask DeFranco’s Gym”. These exercises were unique in that they didn’t require any weight to be lifted, but the results they produce are second to none…guaranteed!  

In case you missed that episode, here you go:

After the above video was posted, I received a ton of twitter messages and emails asking me for details. Everyone wanted to know how many sets, how many reps, how often, etc. Obviously, there isn’t just one set/rep scheme that is engraved in stone for any exercise or program, but I just couldn’t leave you guys hangin’ 🙂  So I decided to offer you a 3-week progression that will improve the muscularity of almost anyone’s upper back — while improving shoulder health in the process. The beauty of this “routine” is that it’s super simple to implement – regardless of what program you’re currently on. You can literally start right now. It’s that simple.

*I call this routine “The Escort” because it’s not replacing anything; it’s utilized in addition to whatever you’re currently doing – in order to give some extra attention to your upper back Wink.

[NOTE: Because these exercises are “low intensity”, you can do them wherever and whenever you want during the course of your workout. You can perform them as part of a warm-up before you train, you can use them as a finisher, or you can superset them with other exercises within your workout. It doesn’t matter what program you’re on – you can do these exercises on an upper body day, lower body day, or during a full body workout. ALL YOU HAVE TO DO IS ADD ONE EXERCISE PER DAY TO THAT DAYS ROUTINE. On days you don’t have a scheduled workout, you can just do the prescribed upper back exercise at home. All that’s required is your bodyweight or 1-2 mini bands — one band if you’re doing pull-aparts or 2 bands on days you perform the “triple threat”.

 

“The Escort”: 3-Week Upper Back program

WEEK 1

Sunday: *80 total Band Pull-aparts
*If you have a weak upper back, split the reps up over more sets. Example: Perform 10 sets of 8 reps throughout the day while watching football 🙂 

Monday: Double mini band “Face Pull-Rotate-Y press” (aka, Triple Threat) – 3 sets of 8

Tuesday: Blackburns on Floor (Y-W-T-I) – 3 sets of 10sec. hold each position

Wednesday: OFF

Thursday: 80 total Band Pull-aparts

Friday: Double mini band “Face Pull-Rotate-Y press” (aka, Triple Threat) – 3 x 8

Saturday: Blackburns on Floor (Y-W-T-I) – 3 sets of 10sec. hold each position

 

 

WEEK 2

Sunday: 90 total Band Pull-aparts

Monday: Double mini band “Face Pull-Rotate-Y press” (aka, Triple Threat) – 4 sets of 8

Tuesday: Blackburns on Floor (Y-W-T-I) – 3 sets of 12sec. hold each position

Wednesday: OFF

Thursday: 90 total Band Pull-aparts

Friday: Double mini band “Face Pull-Rotate-Y press” (aka, Triple Threat) – 4 sets of 8

Saturday: Blackburns on Floor (Y-W-T-I) – 3 sets of 12sec. hold each position

 

 

WEEK 3

Sunday: 100 total Band Pull-aparts

Monday: Double mini band “Face Pull-Rotate-Y press” (aka, Triple Threat) – 4 sets of 10

Tuesday: Blackburns on Floor (Y-W-T-I) – 3 sets of 15sec. hold each position

Wednesday: OFF

Thursday: 100 total Band Pull-aparts

Friday: Double mini band “Face Pull-Rotate-Y press” (aka, Triple Threat) – 4 sets of 10

Saturday: Blackburns on Floor (Y-W-T-I) – 3 sets of 15sec. hold each position

 

*Add these exercises into your routine and get back to me in 3 weeks. I know you’ll be pleased with the results!

**And remember…Upper back is the new chest! (You heard it here first!)

Joe D.

P.S.If you liked the info provided in this blog post, you’ll love the info revealed in these resources… 

Extreme-long

Amped-Long

 

One Comment

  1. Excellent article Joe!
    What a perfect programming approach to correcting upper crossed syndrome. This coupled with your 5 min upper body warm-up is perfect! These are “gold nuggets” every trainer/coach should know & implement.

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